Trail running is a rugged sport that pushes you to your limits — physically and mentally. Unlike road running, it demands adaptability to nature’s obstacles: uneven terrain, varied environment and weather, and even navigating through darkness. To help you prepare, we’re drawing on the expertise of ultra-runner Maika Lamoureux, who has learned through trial and error what it takes to succeed. With her insights on mindset, gear, and strategy, you’ll be better equipped to take on your next trail run with peak confidence and performance.
Table of Content
Find Your ‘Why’ Before Hitting the Trail
Cultivating a Pro’s Mindset
When embarking on a new challenge, it’s essential to define your purpose. What drives you to sign up for a trail race, whether it’s a 10K or a 150K ultra-marathon? The answer lies within, and it’s crucial to own it, whatever it might be. Recognizing your ‘why‘ is the first step in cultivating a resilient mindset. It’s the spark that ignites motivation, and motivation is what will propel you forward.
For many runners, the ‘why‘ is about proving to themselves that they can push beyond their limits. This simple reason can be a potent catalyst for action. As you prepare for your trail run, remember that mental toughness is just as important as physical preparation.
From Mindset to Action: Your Trail Running Plan into Practice
Developing Effective Training Habits
With your mindset in place, it’s time to develop effective habits. Your training will be the cornerstone of your preparation before the big race. Start by looking at a training plan. Several apps can help you prepare for race day. The key is to pace yourself – many novices make the mistake of pushing too hard, which can not only be discouraging but also lead to injury.
The Importance of a Support System
A support system can be a significant morale booster to keep you going. Maika started by joining groups on Strava, connecting with like-minded runners who shared a weekly running schedule and held each other accountable. As a professional runner, she now works with a coach to guide her toward her goals. Consider recruiting some friends or searching for a local running club to join—having a supportive community can make all the difference.
Balancing Training with Life’s Other Aspects
Another tip from Maika herself: Don’t neglect other aspects of your life. In fact, balancing your training with other interests can be a valuable opportunity. Nurture your relationships, pursue creative projects or academic goals, or stay focused on your career. A stable and fulfilling life outside of training can actually improve your performance. As Marcus Aurelius said: “The impediment to action advances action. What stands in the way becomes the way.” Your training and the challenges you’re gearing up to face are an opportunity for growth and progress, so embrace them.
Essential Gear
Philosophy out of the way, and a training plan loaded up, you’re ready to get out there. It’s time to look at the gear. This list takes a look at the essentials, inspired by Maika’s favourites.
Maika's Choices Overview
Apparel & Footwear
Trail Shoes #1
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Naturally, for a trail race, you’ll need trail shoes. For Maika, her go-to shoes are the norda 001 for her long-distance runs. The 001 prioritizes cushioning for optimal comfort on long, consistent runs, making it an excellent choice for both racing and training.
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Trail Shoes #2
You should also invest in a pair of trail running shoes for rougher conditions. A muddier trail means you’ll need a pair of shoes with longer lugs to reduce your chances of stumbling and potentially injuring yourself. The NNormal Kjerag features 6.5 mm lugs, making it capable of handling diverse terrain conditions while maintaining breathability and a lightweight design. It's an excellent choice for runners who tackle varied terrain.
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Tops
The shirt that you wear on a trail run, especially a long one, should be able to breathe well and feel light. Avoid cotton. Maika likes to follow the mantra “Look good, play good.” She likes to follow the latest trend, but at the end of the day you want a shirt that will let you feel confident and comfortable on your run.
For women, Maika recommends a sports bra that balances support without being too restrictive, such as the Vuori Elevation Racer Bra. This medium-support bra features a stretch knit design that effectively wicks away moisture.
Jacket
Some races require you to bring a jacket in case of inclement weather. It’s also just a good idea to make it a part of your overall trail running kit. The Salomon Bonatti Waterproof Shell features a micro-porous membrane that’s ultralight and breathable, making it the perfect outer layer against snow, rain, and wind on the road or the trail.
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Bottoms
Maika prefers shorts that are loose and airy, providing a full range of motion and breathability on the trails. She likes the Ciele DLY Long Brief Shorts, which offer a lightweight and breezy design. The shorts are also made with durable ripstop fabric and feature a PFC-free DWR treatment for water resistance.
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Socks
Socks are sometimes overlooked by runners, but they're a crucial component of a successful run. A high-performance sports sock can help prevent chafing and blisters, two common issues that can derail a runner's performance. Smartwool has a long history of utilizing the natural benefits of wool to create high-performance running gear. Wool is not only breathable but also naturally odour-resistant and comfortable to wear, making this fibre a growing favourite for runners.
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Accessories
Watch
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Your watch is your guide. It’s arguably the most important accessory to monitor your training progress. Coros is a brand that specializes in watches for ambitious athletes that tend to go beyond the city skylines. The Coros Apex 2 Pro boasts precise GPS with a longer battery life than its predecessor. Built to withstand the demands of wilderness adventures, it also offers customizable training plans and workouts. As a result, it's become a trusted companion for many professional athletes.
A lot of smartwatches these days come with a smorgasbord of features for all sorts of activities that go beyond the trail. Check out our guide on watches to help you find one that suits you and your needs.
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Heart Rate Monitor
While your watch is capable of monitoring your heart rate, for more accurate results, you’ll want a dedicated heart rate monitor. The Coros Heart Rate Monitor Arm Band is easy to wear, adjustable, and accurate and pairs well with your Coros watch to maximize its benefits.
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Sunglasses
Sunglasses are important for eye protection not only against the sun but trail debris and dust that might be kicked up during a run. Maika wears Oakley Radar EV Path Sunglasses. While Maika prefers to run with a clear lens, Oakley has a wide range of lenses that feature their unique Prizm technology that specializes in colour saturations for specific sports. Oakley sunglasses are also durable and are known to grip well under high-intensity activities.
Hydration Vest or Belt
Some runners prefer a vest over a belt. At the end of the day, it’s about what’s comfortable for you. Maika prefers running with the NNormal Run Belt. She recommends sizing down for a snug fit. This particular belt is surprisingly voluminous. For Maika, she was able to fit her phone, headphones, Gravol pills, emergency blankets and whistle, headlamps, and more without causing discomfort on her trail runs.
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If you prefer going for a vest, you can still feel good about NNormal. Their Race Vest 2.0 is an excellent option for trail runners that features breathable meshes, no-bounce flask pockets and adjustable elastic toggles.
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Water Bottle
Proper hydration is crucial for trail running. Covering long distances over varied terrain can be physically demanding. Rather than relying solely on aid stations, it's a good idea to carry your own water to ensure you stay hydrated throughout your run. With a vest you have options to have flasks, but some runners, like Maika, prefer a handheld water bottle. The Hydrapak SkyFlask is made with IsoBound™ technology to help keep water’s temperature cool for longer. It also incorporates a thumb loop in addition to the adjustable strap for added security in your hand. This style of bottle still allows you to use your hand for perch on the trails.
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Maika’s Trail Lessons: Final Advice Before Heading Out
Building Endurance for Trail Running
If you’re new to trail running or transitioning from road to trail, there are several ways to build your endurance. You don’t need to live near trails to get started—you can use your local environment to your advantage. Look for a road with a steep incline to practice hill sprints or repeats. The stairmaster is also an excellent tool for building leg strength and endurance, complementing your regular strength training. And don’t forget to incorporate stretching into your routine to help prevent injury and improve flexibility.
Optimizing Your Diet and Rest for Peak Performance
Fuel your body with a balanced diet and prioritize restful sleep. In the days leading up to your race, focus on carb-loading to maximize your energy stores. Maika’s pre-race favourites include vegetarian sushi and her grandmother’s homemade maple fudge. She also relies on gummy candies during the race to keep her energy levels up. However, be mindful of your caffeine intake on race day—too much can have negative effects. Maika learned this the hard way, after too much caffeine caused her to bunk during one of her races.
Choosing and Testing Gear for Comfort and Confidence
While we’ve suggested some gear options, it’s essential to find what works best for you. Your gear should be comfortable, inspire confidence, and enhance your overall trail running experience. Wearing gear that doesn’t feel right can negatively impact your performance, so take the time to test and find what suits you best.
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